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On the Rehab Road to Recovery

A

Anabolic Beast

VIP Member
Nov 16, 2010
174
45
#50
some tough guy you beast, killing it and defying the odd,
I admire you beast.
merry christmas,
I'm not really all that tough but I appreciate and thank you for the comment! I hope you had a Merry Christmas as well.
 
A

Anabolic Beast

VIP Member
Nov 16, 2010
174
45
#51
Rehab Work

Prone Shoulder Extension
5lb dumbbell - 3 sets x 15

Prone Horizontal Abduction
5lb dumbbell - 3 sets x 15

Prone Y Lift
3lb dumbbell - 3 sets x 15

Lying External Rotation
5lb dumbbell - 3 sets x 15

Scaptions
5lb dumbbell - 3 sets x 15

Empty Can
5lb dumbbell - 3 sets x 15


Workout

Kneeling Cable Crunch
120lb x 35
140lb x 35
160lb x 35
180lb x 30

Bent Over Row (Reverse Grip with EZ Bar)
125lb - 2 sets x 15
175lb x 12
195lb x 12

High Pulley Rows (Wide Grip)
120lb x 15
140lb x 15
160lb x 10

45^ Incline Bench Press (Dumbbells)
33lb x 30
45lb x 20
55lb x 20

Pushup
3 sets x 12

Rear Lateral (Lying on Bench)
10lb x 15
12.5lb x 15
15lb x 15

Side Lateral
10lb x 15
12.5lb x 15
15lb x 15

Front Lateral
10lb x 15
12.5lb x 15
15lb x 15

Tricep Extension (Bent Over Cable)
80lb x 20
100lb x 20
120lb x 20

Incline DB Curl
3 sets x 20

Captain of Crush Gripper (Trainer)
3 sets x 12
 
A

Anabolic Beast

VIP Member
Nov 16, 2010
174
45
#52
Workout

Stability Ball Sit-up
3 sets x 25

Nautilus Lying Leg Curl
70lb x 12
80lb x 12
90lb x 12
100lb x 10 + 8 partial burns

Reverse Hyper
290lb - 2 sets x 12
* Lower Back got really pumped on these so decided to only do 2 sets

Leg Extension
100lb x 15
130lb x 15
160lb x 15

Nebula Hack Squat
90lb x 12
180lb x 12
270lb x 12
360lb x 8

Seated Calf Raise
100lb - 3 sets x 15
 
A

Anabolic Beast

VIP Member
Nov 16, 2010
174
45
#53
Did rehab and worked out last Monday (December 31) but didn't record the workout. It was just a quick in and out session before my wife and I headed out to a friends house for a New Years Eve party. We spent the night at our friends house then he and I went fishing New Years day.

The following is yesterdays (January 3) rehab and workout.

Rehab Work

Prone Shoulder Extension
7.5lb dumbbell - 3 sets x 10

Prone Horizontal Abduction
7. 5lb dumbbell - 3 sets x 10

Prone Y Lift
3lb dumbbell - 3 sets x 15

Lying External Rotation
7.5lb dumbbell - 3 sets x 15

Scaptions
7.5lb dumbbell - 3 sets x 15

Empty Can
7.5lb dumbbell - 3 sets x 15


Workout

Kneeling Cable Crunch
130lb - 2 sets x 100

Bent Over Row
135lb x 15
185lb x 10
205lb x 10
225lb x 10

Front Lat Pulldown (Wide Grip)
120lb x 15
140lb x 15
160lb x 12

Floor Press
45lb x 20
95lb x 20
135lb - 2 sets x 20

30^ Incline DB Fly
12.5lb - 3 sets x 10

Rear Lateral (Lying on Bench)
10lb x 15
12.5lb x 15
15lb x 15

Side Lateral
10lb x 15
12.5lb x 15
15lb x 15

Front Lateral
10lb x 15
12.5lb x 15
15lb x 15

High Incline DB Curl
12.5lb x 20
15lb - 2 sets x 20

Tricep Pushdown (Light Band from top of Power Rack)
3 sets x 30


The following is todays workout. The workout was completed in under 15 minutes as I'm pressed for time today. As I type this I'm waiting on my hunting buddy to come pick me up. We are heading to our hunting property this morning spend the weekend for our last deer gun hunt of this season.

Workout

Nautilus Multi-Purpose Standing Calf Raise
200lb - 3 sets x 15

Nautilus Lying Leg Curl
70lb - 4 sets x 12

Leg Extension
100lb x 15
130lb x 15
160lb x 15

Nebula Leg Press
200lb x 50
 
A

Anabolic Beast

VIP Member
Nov 16, 2010
174
45
#54
Morning
Rehab Work


Shit load of stretching exercises

Prone Shoulder Extension
10lb dumbbell - 3 sets x 12

Prone Horizontal Abduction
7.5lb dumbbell - 3 sets x 12

Prone Y Lift
4lb dumbbell - 3 sets x 15

Lying External Rotation
7.5lb dumbbell - 3 sets x 15

Scaptions
7.5lb dumbbell - 3 sets x 15

Empty Can
7.5lb dumbbell - 3 sets x 15


Evening
Warm-Up/Rehab


Broom Stick Dislocates
1 set of 20

External Rotation
Black Thera Tube - 3 sets x 25

Internal Rotation
Black Thera Tube - 3 sets x 25

External Rotation with Arm Abducted 90^
Black Thera Tube - 3 sets x 15

Shoulder Horn
5lb - 2 sets x 15

Workout

Kneeling Cable Crunch
130lb x 50
150lb x 50
170lb x 50

Bent Over Row (Reverse Grip with EZ Bar)
125lb - 2 sets x 15
175lb x 12
215lb x 12

Nautilus Pullover
80lb x 15
100lb x 15
120lb x 15

45^ Incline Bench Press (Dumbbells)
35lb x 20
45lb x 20
55lb x 20
65lb x 20

Key Press (Slight Incline on Bench)
35lb x 15
45lb x 15
55lb x 12

Bent Over Rear Lateral
15lb x 15
20lb x 15
25lb x 12

Nautilus Double Shoulder Side Lateral/Press (Superset )
50lb x 15/15
60lb x 15/15
70lb x 15/15

Overhead Triceps Extension (Seated EZ Bar)
35lb x 20
55lb x 20
75lb x 10

Bicep Curl (EZ Bar)
35lb x 20
55lb x 20
75lb x 10

Shrug (Dumbbell)
55lb - 3 sets x 20

My shoulder was feeling a little raw going into this workout but started feeling better once I got into the workout. I'm sure the two Aleve and 400mg of Ibuprofen I took before the workout helped. Hopefully I didn't push it too hard this evening and my shoulder won't feel too raw tomorrow.
 
A

Anabolic Beast

VIP Member
Nov 16, 2010
174
45
#55
Workout

Donkey Calf Raise on Nautilus Multi-Purpose Machine
200lb x 15
220lb x 15
240lb x 15
260lb x 15

Standing Leg Curl
40lb x 12
55lb x 12
70lb x 12
85lb x 10
100lb x 8 + 8 partial burn reps

Leg Extension
100lb x 15
130lb x 15
160lb x 15

Nebula Hack Squat
90lb x 15
180lb x 15
270lb x 15
360lb x 10

Bulgarian Split Squat (Dumbbells)
15lb - 2 sets x 10
20lb x 10

I felt a little bit of inflammation in the shoulder this morning but 2 Aleve tablets helped with that. Did a little bit of light rehab stretches before the workout to loosen up. Also noticed my left leg glute/hamstring tie-in bothering me a little when doing leg curls and split squats. I must have tweaked it this past weekend while hunting and climbing trees with my treestand, but I'm not really sure when or how I did it.
 
A

Anabolic Beast

VIP Member
Nov 16, 2010
174
45
#56
I took 2 Aleve tablets this morning and then 800mg of Ibuprofen before the workout. My shoulder felt good but I can tell it's not ready to be pushed yet. Still feeling some nerve impingement in my shoulder and neck but it's improving. Hopefully it'll clear up on it's own and I won't have to get anymore dry needling done. My next doctor's appointment is 2 weeks from today.


Rehab Work


Started out with a shit load of rehab shoulder stretches then proceeded with the following exercises:

Prone Shoulder Extension
10lb dumbbell - 3 sets x 15

Prone Horizontal Abduction
8.5lb dumbbell - 3 sets x 12

Prone Y Lift
4lb dumbbell - 3 sets x 15

Lying External Rotation
7.5lb dumbbell - 3 sets x 15

Scaptions
9lb dumbbell - 3 sets x 15

Empty Can
9lb dumbbell - 3 sets x 15

External Rotation
Black Thera Band Tube - 3 sets x 25

Internal Rotation
Black Thera Band Tube - 3 sets x 25

External Rotation with Arm Abducted 90^
Black Thera Band Tube - 3 sets x 15


Workout

Kneeling Cable Crunch
130lb x 50
150lb x 50
170lb x 50

Bent Over Row
135lb x 15
185lb x 10
225lb x 10
245lb x 8

High Pulley Row (One Arm Using Cable Crossover)
100lb x 15
130lb x 15
160lb x 15

Floor Press
95lb x 15
35lb x 15
155lb - 2 sets x 15

Push Up
20 x 20 x 15

Rear Lateral (10^ Incline Bench)
15lb x 15
20lb x 15
25lb x 13 + 5 burns

Side Lateral
15lb x 15
20lb x 15
25lb x 10

Land Mine (One Arm Press)
25lb - 3 sets x 15

Seated One Arm DB Tricep Extension
15lb x 20
20lb x 20
25lb x 20

Incline DB Curl
15lb x 20
20lb x 20
25lb x 15

Snatch Grip Shrugs
135lb x 15
185lb x 12
225lb x 12
 
A

Anabolic Beast

VIP Member
Nov 16, 2010
174
45
#57
Didn't workout on Friday or do any rehab work on Saturday. I woke up Friday morning running a fever and felt like shit all weekend long. Still not feeling 100% but at least I'm no longer running a fever.

Rehab Work

Rehab stretching exercises

Prone Shoulder Extension
7.5lb dumbbell - 3 sets x 15

Prone Horizontal Abduction
7.5lb dumbbell - 3 sets x 15

Prone Y Lift
5lb dumbbell - 3 sets x 10

Lying External Rotation
7.5lb dumbbell - 3 sets / 20 x 20 x 15

Scaptions
10lb dumbbell - 3 sets x 15

Empty Can
10lb dumbbell - 3 sets x 15



Workout

Kneeling Cable Crunch
140lb x 50
160lb x 50
180lb x 50

Bent Over Row (Reverse Grip with EZ Bar)
125lb x 15
175lb x 15
215lb x 12
235lb x 10

High Pulley Rows
120lb x 20
140lb x 15
160lb x 15

45^ Incline Bench Press (Dumbbells)
40lb x 20
50lb x 20
60lb x 20
70lb x 18

Key Press (Slight Incline on Bench)
40lb x 15
50lb x 12
60lb x 12

Bent Over Rear Lateral
15lb x 15
20lb x 15
25lb x 12

Nautilus Double Shoulder Side Lateral/Press (Superset )
50lb x 15/15
60lb x 15/15
70lb x 15/15

Overhead Triceps Extension (Seated EZ Bar)
55lb x 15
75lb x 15
95lb x 6
75lb x 12

Standing Alternate Dumbbell Curl
15lb x 20
20lb x 15
25lb x 15

Shrug (Dumbbell)
70lb - 3 sets x 15
 
A

Anabolic Beast

VIP Member
Nov 16, 2010
174
45
#59
I woke up yesterday running a low grade fever, guess I wasn't over my illness from last weekend. Took some medicine and then went back to bed where I stayed all day. When I woke up this morning I felt better than I've felt the past 4 days and my appetite has returned so hopefully I'm over it now.

Rehab Work

Various Rehab stretching exercises

Band Shoulder Extension
Black Thera Tube - 3 sets x 25

External Rotation
Black Thera Tube - 3 sets x 25

Internal Rotation
Black Thera Tube - 3 sets x 25

External Rotation with Arm Abducted 90^
Black Thera Tube - 3 sd ets x 15

Band Diagonal Flex-ABD
Red Thera Tube - 3 sets x 20



Workout

Russian Twist
12lb Medicine Ball - 3 sets x 15

Nautilus Lying Leg Curl
70lb x 12
90lb x 12
110lb x 11
90lb x 15

Leg Extension
100lb x 15
130lb x 15
160lb x 15

Nebula Leg Press
200lb x 20
400lb x 20
600lb x 20
800lb x 20

Squat (High Bar)***
135lb - 3 sets x 15

Seated Calf Raise
100lb - 3 sets x 15

*** I've been avoiding doing barbell squats as they aggravate my shoulder. Added them tonight and they still bother my shoulder. I just need to improve my shoulder flexibility a little more and I think I'll be ok doing them in the future. Until then I think I'll switch to using a safety squat bar.
 
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